Experiencing the Holiday Blues—or Something More Serious?
It’s “the most wonderful time of the year.” Unless it’s not.
Whether you celebrate Christmas, Hanukkah, Kwanzaa or none of these, "the holidays” are omnipresent. From TV commercials to endcap displays at the grocery store, reminders of the season are seemingly everywhere.
If you’ve recently suffered a personal loss (a breakup, divorce or death of someone close), experienced trauma, or are navigating another difficult life transition, you may not be feeling the joy of the season. There’s no pause button on “real life” during the holidays, and the inherent pressure to enjoy this time of year might actually intensify your feelings of sadness, loneliness or despair.
Even in the absence of other challenges, the busyness of the season and its emotional undertones can trigger the “holiday blues.”
While the symptoms of the holiday blues overlap those of clinical depression, the two are not the same. And if you or someone you love is experiencing them, it’s important to understand the difference.
The Holiday Blues—and Tips to Manage Them
The holiday blues are a common, temporary condition that can be characterized by sadness, loneliness, anxiety, stress and overwhelm. These feelings typically subside when the holiday season comes to an end.
Do you think you may be suffering from the holiday blues? Here are a few signs to look out for:
Feeling sad, anxious, stressed or overwhelmed by holiday activities
Feeling lonely or isolated (whether in the company of others or not)
Having difficulty sleeping
Losing interest in hobbies or activities you normally enjoy
Experiencing changes in your appetite or weight
The holiday blues are nothing to be ashamed of—and with the right support, you can get through this time of year feeling happier and more connected than ever.
While there is no “cure” for the holiday blues, these strategies can help you power through the season.
1. Get organized. Because the holidays can make your busy life feel even busier, it’s easy to become overwhelmed. Find a system that will help you get—and stay—organized. Make lists to keep yourself on track and minimize your stress levels.
2. Set realistic expectations. Don't expect to do everything and please everyone; that’s impossible! Just focus on enjoying your own company and those who are close to you. If you’ve experienced any sort of life transition over the past year, the holidays might look a little different. Go into the season accepting that, and see if you can find new ways to enjoy the season.
Related: The Most Wonderful Time of the Year? Co-Parenting During the Holidays
3. Resist the urge to compare. Despite how it may look on Instagram, the holidays are rarely picture-perfect. What you see on others’ social media pages never tells the whole story; how often do you see a post about a couple’s argument before the in-laws arrive, or about someone’s accumulating credit card debt?
Spending time with your family of origin around the holidays can also trigger competitive feelings, but remember that everyone’s journey and timeline are different.
Related: Holiday Survival Guide: How to Enjoy the Holidays – Even With Toxic Relatives
4. Seek social support. Surround yourself with friends and family whose company you enjoy. join a holiday-themed support group. This can help you feel less alone and more connected. you care about. Find ways to spend time with close friends or family members whose company you enjoy. Maintaining—or even building new— bonds with like-minded people can help you feel connected.
5. Practice random acts of kindness. Volunteer at a soup kitchen or donate a box of toys. Doing something nice for others can be a powerful mood booster!
6. Take care of YOU. Make sure you get enough sleep, eat healthy foods, and exercise regularly. These basic self-care habits will help boost your mood and energy levels.
Remember to take some time for yourself. Holidays tend to be busy, filled with people and obligations. The holiday blues can amplify the “noise.” Remember that you don’t have to accept every invitation you receive. Even if you feel obligated to attend a family or work function, create boundaries and limits. Stay for an hour instead of the whole evening. Stay for one night instead of a long weekend. If you’re an introvert, it’s particularly important to recharge your emotional batteries by finding moments of quiet and solitude.
Related: How to Respect the Introvert in Your Life—Including Yourself
7. Write it out. Writing can be an incredibly cathartic process for sorting out complicated emotions—or even just venting your anger or frustration. There are no rules in journaling; what you write will never be judged, graded or read by anyone else (without your permission)!
8. Seek professional help. Your mental health is just as important as your physical health. If your emotions are intensifying and you find yourself struggling to manage the holiday blues, reach out to a mental health professional for help.
More than the Holiday Blues: Clinical Depression
During this time of year, it can be hard to differentiate the blues from something more serious. Clinical depression is a serious mental health condition that requires professional treatment.
Symptoms of clinical depression can include all of the symptoms of the holiday blues, plus:
Feeling hopeless or helpless
Feeling worthless or guilty
Having difficulty concentrating or making decisions
Experiencing changes in your appetite or weight
Moving or talking more slowly than usual
Feeling tired all the time
Having thoughts of death or suicide
It’s critical to differentiate the holiday—or any temporary—blues from a more serious issue. If you’re experiencing symptoms of depression or anxiety that interfere with your ability to sleep, focus at work, enjoy your relationships or participate in your normal activities for more than two weeks, it might be time to reach out to a professional.
Important: If you have thoughts of suicide, dial 911 or contact the 988 Suicide and Crisis Lifeline (formerly the National Suicide Prevention Lifeline) by dialing 988 immediately!
Whether it’s a case of the holiday blues or something deeper, know that you don’t have to “fake” feelings of joy. It’s okay to be authentic. Feel what you feel. Honoring your emotions—and tuning into the messages they’re sending you—is one of the greatest gifts you can give yourself this holiday season … and beyond.
Asking for help is a sign of strength.
If you’re interested in learning more about individual psychotherapy, adolescent psychotherapy, child psychotherapy, psychoanalysis or couples counseling, please contact us by submitting this form, or by phone at 847-729-3034. We’ll be happy to answer any questions you might have.
